A practical decision guide: pain vs injury vs deconditioning
Most people get stuck because they treat every discomfort as an injury. This page helps you classify what’s happening, choose the right next step, and train safely (without guessing).
The simple model
Pain is an alarm signal. It can be high with low tissue threat, or low with high tissue threat.
Injury usually involves a meaningful tissue problem, a clear mechanism, or consistent red flags.
Deconditioning is capacity loss (strength, tolerance, work capacity). It feels like 'everything hurts' when you restart.
Fast self-check (60 seconds)
- Was there a clear incident? (pop, twist, fall, sudden sharp pain)
- Does it worsen rapidly or spread with new symptoms?
- Does it settle with movement and return with sitting?
- Is it improving week-to-week with sensible loading?
Where training fits (scope-safe)
If you’re cleared for exercise, a coach’s job is to rebuild capacity: posture, technique, and progressive loading so your body tolerates life again.
If you’re not cleared or unsure, your first step is appropriate clinical guidance. Then we build the bridge from clearance → confidence → performance.
Quick answers
- Can pain exist without damage?
Yes. Pain is influenced by sensitivity, stress, sleep, history, and context—not just tissue state. - If it hurts, should I stop?
Not always. We usually modify range, load, tempo, or exercise selection and track response over 24–48 hours. - How do I know it’s deconditioning?
Symptoms are broad, improve with consistent exposure, and show clear week-to-week tolerance gains.
What happens next
- Clarify your goal + constraints (time, equipment, pain history, schedule).
- Baseline: posture + movement screen, and a plan you can actually follow.
- Progress: weekly check-ins, technique coaching, and load management.